Mayhem Affiliate 08/17/2022

CrossFit Mile Zero – CrossFit

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Strength

Clean and Jerk (1×1)

Workout

Metcon (Time)

“Rooster”

Freedom (RX+)

For Time:

50 Kettlebell Swings (53/35)

30 Wall Balls (30/20)

20 Chest to Bars

30 Wall Balls (30/20)

50 Kettlebell Swings (53/35)

Independence (RX)

50 Kettlebell Swings (35/25)

30 Wall Balls (20/14)

15 Chest to Bars

30 Wall Balls (20/14)

50 Kettlebell Swings (35/25)

Liberty

50 Russian Kettlebell Swings (light)

30 Wall Ball Thrusters (light)

20 Ring Rows

30 Wall Ball Thrusters (light)

50 Russian Kettlebell Swings (light)

Target time: 10-12 minutes

Time cap: 15 minutes

Moderate Pacing, breaking into small sets

KB to start makes things Grippy, keep that in mind getting to pull ups

2-3 sets per movement

Cooldown

Warm-up (No Measure)

1 min forward fold (wide legs)

1 min seal pose

1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)